Warm Up:
3 sets:
:30 on any machine
10 Spiderman lunges
5 wall-facing squats
10 alternating Cossack squats
Specific Warm-Up:
3 sets:
3-5 back squats
– Rest 1:00-2:00 between lifts.
– Start light and build to working weight.
WOD: For load:
Back squat
5-5-3-3-1-1-1
Intermediate:
Same as Rx
Beginner: For load:
Back squat
3-3-3-3-3-3
Home Workout:
5 x 1:00 rounds for reps of:
12 alternating dumbbell lunges (35/50 lb)
Max-reps dumbbell front squats
– Use two dumbbells.
Cool down:
2 sets:
1:00 foam roll quads
:30 Samson stretch/leg